Headaches are another top reason to visit the doctor. There are many causes for headaches, and most tend to be benign. Of course, there are some scarier reasons for headaches, but they are few and far between in general. One of the most common tends to be cervicogenic, meaning that it comes from the neck. Tight muscles, poor posture and stress all play a role.
Cervical (Neck) adjustments will help to reestablish mobility in stiff joints while loosening the tight muscles (especially at the base of the skull). To supplement and support the adjustment, stretching is critical.
1. Chin Tuck Stretch
Gently bend your head forward with one hand while guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck. Hold this position for 30 seconds and repeat a few times.
2. Cervical Extensor Stretch
To further stretch these tight muscles at base of the skull, with the head bent forward, turn the head about 20-30 degrees to one side.
If you turned to the left, then use the right hand to gently tilt the head forward. You should have your hand hold the base of your skull while doing this stretch, to feel the stretch underneath your fingers.
Hold for 5-10 seconds only, then turn the head 20-30 degrees to the right, then use the left hand to stretch the other side. Repeat 5 times each side.
3. Lateral Flexion Stretch
Sitting on your left hand, take your right hand over your head to hold your left ear, then gently pull your head to the right – you should feel a stretch down the left side of your neck towards the shoulder.
Hold for 20-30 seconds, then repeat on the other side. Repeat 3 times each side.
4. Cervical Rotation
Turn your head to the left to look over your shoulder as far as possible.
Hold for 2-3 seconds, then turn to the right and hold as well. Repeat 10 times each way.
This allows the little joints on the side of the neck to help slide on each other.
5. Shoulder Rolls
To finish off your stretching session, gently roll both your shoulders forwards 5 times, then roll them backwards 5 times.
This will allow the muscles that you have been stretching to help loosen up as well.
Under the direction of Dr. Ryan Tichauer, the multiple practitioners at Dr. Ryan Tichauer Chiropractic and Wellness, can treat your headaches. We use a multidisciplinary approach to speed up your recovery time. Dr. Tichauer has been treating New Yorker's headaches for 10 years, with a great success rate (just check out our reviews)!
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